CrossFit – Mon, Nov 7
Warm-Up
Warm-Up
EMOM x 8 MINUTES*
MIN 1 – :45 Bike
MIN 2 – :45 Cat Cows → :45 Alt. Bird Dogs
MIN 3 – 8/8 Single Arm KB Deadlift → 12 Russian KB Swings
MIN 4 – 6/6 Single Arm Ring Row → 10 Ring Rows
*Perform the second set of movements, as designated by the arrows, in the next 4:00 round.
Workout
Metcon (AMRAP – Rounds and Reps)
3 SETS
AMRAP x 5 MINUTES*
18 Russian KB Swings (70/53)|(53/35)
12 Ring Rows
8/6 Cal Bike
-Rest 1:00 b/t Sets-
*Reset the AMRAP at the start of each set.
(Score is Lowest Rounds and Reps)
KG KB: (32/24)|(24/16)
Finisher
Metcon
2-3 SETS
25 Banded Tricep Push-Downs
25 Banded Lat Push-Downs
25 Kneeling Banded Crunch
-Rest As Needed b/t Sets-
(No Measure)